10.27.13 "Donkey Kong"

October 28, 2013

Paleo Challenge is coming to an End!!!
There are only two weeks left! Hang in there and finish strong! Over the next two weeks we will be retesting the 1st three WODs and taking final measurements. All measurements and WODs must be competed by November 6th.

 

Alex and Kay are tearing it up! Beasts!!!

Warm up:
3 Rounds
250m row
5-10 Ring Dips – unbroken
10 Pistols

Donkey Kong
5 Rounds
20 Push Press (75,55)
20 Overhead Squats (75,55)
20 Burpees

Competitors
1. Strength
Split Jerk 4×3@75%
2. Metcon
“Donkey Kong”
3. Recovery
(A) 3×8-10 Weighted Ring Dips
Rest :60secs
(B) 3×20 Calorie Row(work technique)
Rest :60 secs
-superset (a) and (b)

—Upcoming EVENTS
* Lurong Paleo Challenge 2 weeks left!!!
* Halloween Costume WOD Thursday the 31st
* November 16th “Dodgeball for Down’s Syndrome” at CFD 12-4
* Thanksgiving Day “Murph”

Comments

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  1. ChrisHibbard Reply

    4 rounds +21 @45lbs, those OHS were killer

  2. Josh.O Reply

    1) 4×3 split jerk @75% (175#)
    2) 23:26 RX (this was a bit of a deceiving workout)
    3)Recovery : weighted dips 24#, 44, 44 for 10 reps / 3×20 cal row for technique

  3. JustinCoelho Reply

    4×3 Split Jerk @ 195#Donkey Kong – 19:41Recovery – 3rnds a) up to 20# weighted dips b) 20 cal row

  4. JustinCoelho Reply

    Dont Forget to sign up for “Dodgeball for Down Syndrome” @ https://dartmouth-crossfit.theboxhq.com/

  5. JosephSantos Reply

    17:52 RX

  6. JustinCoelho Reply

    Damn Joe! GreatJob!

  7. AShepard Reply

    Donkey Kong: 28:31 #35…..

  8. Sonia Blade Reply

    Wow Joe!!! Nice time man : D

  9. Sonia Blade Reply

    4×3 Split Jerk at 140#
    Donkey Kong 16:35

  10. JosephSantos Reply

    Sonia Blade thanks guys OHS felt strong and fast.  When I was done had to double check but was at 10 plus at end of round 3.

  11. Mr. Rx Reply

    Great times everyone!!! JosephSantos Best male time of the day!!!
    jerks 205x3x4
    wod 18:09 Unbroken but slow burpees.

  12. Mr. Rx Reply
  13. Mr. Rx Reply

    photo upload is cool! keep it PC

  14. Chrissy Butcher Reply

    23:58 RX

  15. jenny j Reply

    4×3 split jerk- increased to 145# last set
    wod: 20:50 slow ass burpees
    3×8 kipping dips, 3×20 cal row

  16. willhuntforfood Reply

    Team rac
    Andy 19:50 Rx
    Brian m 20:23 Rx
    Tim 20:10 du’s in place of OHS
    Paul 21:00 kb’s in place of OHS
    Brian l 25:35 rx

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